Warmup: 10 minutes of
20 banded sumo monster walks
10 OLY bar good mornings
3 Ring skin the cats
2 Laps around the room
+++++++++++++++++++++++++
Buy-in: 4x12 Reverse HYPERS
+++++++++++++++++++++++++
Strength: 15 Minutes to Establish a Working Squat Clean Weight
+++++++++++++++++++++++++
OTM x 10 Minutes
2 Squat Cleans @ 65% or working weight
++++++++++++++++++++++++++
12-9-6-3-1 of:
Deadlift 225/155#
Bar Facing Burpees
Warmup: 4 Rounds of
5 pullups
10 pushups
15 medball cleans
++++++++++++++++++++++++++++++++++
Buy-In: 3x max rep dips
+++++++++++++++++++++++++++++++++++
Strength: OTMx 15 minutes
3 Front Squats ~ Moderate Weight (taken from the floor)
++++++++++++++++++++++++++++++++++++
WOD: 10!
KBS 70/55#
Box Jumps 30/24"
Situps
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Endurance: Meet at ECC @ 6 am
1x(50 burpees +run around the building),
2x (40 ab mat situps with + run around the building),
3x(30 pushups + run around the building),
4x(20 KBS 55/35# + run around the building)
Super Saturday
Warmup: 3 Rounds
200meter row
10 GHD Situps
10 GHD Back Extentions
10 KBS
+++++++++++++++++++++
5 Rounds for time
6 Power Cleans 185/135#
12 Box Jumps 24/20"
24 Calorie Row
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Sunday Funday
Amnesty - Pick a workout you may have missed during the week or work on a skill
** 7 am group run - Everyone welcome!
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Monday
Warmup: 10 minutes of
10 banded pull aparts
8 Dips
6 kbs
4 burpee box jumps
2 HSPU's
++++++++++++++++++++++
Buy-in: 150 DU's for Time
++++++++++++++++++++++
Strength 1: 4 Rounds ~ not for time
12 seated dumbbell presses
12 dumbbell high pulls
12 dumbbell rows (6 each arm)
++++++++++++++++++++++++
Strength 2: 6x3 Snatch Grip Shoulder Press (keep the bar in front of head)
*With 10 plate raises after each set
++++++++++++++++++++++++
WOD: 5 Rounds for time
5 Shoulder to Over-head 155/95#
10 toes to bar
15 pushups